Monday, 21 June 2010

Considering that I am too skinny.. So a senior of mine, who's nearly finish her doctorate (faculty of medicine) had suggested me to read something about weight gaining diet, and I find it very useful to me and to skinny people out there...

Info's taken from [stronglifts[dot]com/how-to-gain-weight-for-skinny-guys]

TITLE : HOW TO GAIN WEIGHT FOR SKINNY GUYS (WITH WEIGHT GAIN DIET)

Skinny guys often say they can eat anything they want without gaining weight. They think they’re blessed with a fast metabolism. They’ll say: “I make women jealous with my metabolism. I can eat junk food all day without gaining weight”.
Truth is you can eat anything you want without gaining weight because you’re not eating a lot. I know you think you do, but you’re not. Otherwise you wouldn’t be skinny. Here’s how to gain weight for skinny guys.
1. Track Calories. Skinny guys often overestimate what they eat. Read the labels, use a food scale and track your daily caloric intake using FitDay. You need at least your body-weight in lbs x 20kcal daily to gain weight.
2. Set a Goal Weight. A rule of thumb is at least 1kg for each cm above 1m (use this converter). Anything less you’ll always look skinny. There’s no upper limit, if you want to weigh more go for it. Examples of minimum goal weights:

1m70/5’7″ at least 70kg/154lbs

1m75/5’9″ at least 75kg/165lbs

1m80/5’11″ at least 80kg/176lbs

1m85/6’1″ at least 85kg/187lbs

1m90/6’3″ at least 90kg/200lbs

3. Eat Every 3 Hours. You need at least your body-weight in lbs x 20 kcal to gain weight. That’s 2700kcal/day if you’re 135lbs. If you have a physical job or move a lot, you’ll need even more. Eat every 3 hours.

Whole Milk. If you don’t bother gaining some fat, drink 1 gallon whole milk per day on top of your current food intake. I’ve seen guys gaining 60lbs/year drinking 1 gallon per milk per day while Squatting 3x/week.

Olive Oil. Protects against heart diseases & cancer. Sip it like vodka (it’s not that bad, really) or use it for tomato pasta sauce. 1tbsp is 100kcal.

5. Get Stronger. You want to go from skinny to muscular, not from skinny to chubby. Get into strength training. More strength is more muscle. If you don’t know where to start, check StrongLifts 5×5. Some tips.

Free Weights. Force you to stabilize the weight and allow for natural motions. Start light, focus on technique and add weight progressively.

Rest. Muscle grow when you rest, not when you workout. Don’t train daily. Sleep, drink 1 gallon water daily and eat fruits/veggies.

6. Eat Protein. You need 1g protein per pound of body-weight per day to build & maintain muscle. If you weigh 150lbs/68kg, that’s 150g protein per day. Eat whole protein with each meal. Sources of protein:

Take Pictures. The mirror is subjective. Pictures don’t lie. Shoot pictures bi-monthly so you have objective measurements of your progress.

Track Strength Gains. When you can Squat 1.5x your body-weight for 1 rep, you’ll no more be skinny. Use the StrongLifts 5×5 spreadsheet.

Weight Gain Diet. 3500+kcal example diet for a skinny guy who wants to weigh 180lbs/81kg. This can be too much at once if you’re only 135lbs/61kg or not enough if you’re very active. Individualize the diet based on your needs.